Physical activity improves muscle tone, helps to lose excess weight, accelerates the recovery of the body, and also helps to improve your well-being and mood.
Whatever you do, always keep the correct posture – the key to the health of your spine.
Do not hold your breath while doing physical exercises, always inhale through your nose, exhale through your nose or mouth.
The main thing in exercises is regularity (at least every other day).
Every time before training, evaluate your well-being and condition: heart rate (HR), blood pressure. To do this, use the formula: heart reserve (PC) = 190 – age – Resting heart rate, exercise heart rate = Resting heart rate + 60 (70)% PC
The recommended walking load is 3-5 km per week at a pace of 95 steps/min.
If you train on a treadmill, then the initial speed is no more than 3.5-4 km / h, the time is 10-15 minutes, the angle of inclination is from 3 degrees.
The loads during training should increase gradually, starting from the minimum, when your heart rate has not yet reached the training values. The pulse after classes should return to its original level 5-7 minutes after the load stops.
1-3 weeks:
walk for short distances (from 500 to 900 m), gradually increasing the distance and pace of walking;
read, draw, sew, solve crosswords;
carry light objects (up to 5 kg) over short distances, distributing the weight on both hands;
do light housework: set the table, wash the dishes, help with cooking, take care of indoor plants;
from 3 weeks to do household chores and work in the yard, but you should avoid tension and work with your hands raised above your head;
accompany others on short car trips.
4-5 weeks:
increase the walking distance and speed to 1.5 km or more;
resume your intimate life;
return to work if it is not related to hard physical labor.
6-7 weeks:
working in the garden with a shovel;
go fishing and hunting for small game;
moving light furniture;
drive a car yourself for short distances with an escort.
To create a proper and safe training plan, load balancing is recommended to consult with your doctor and a physical sports instructor.
